Nutrition Archives - Be Well Solutions

Grocery Shopping & Added Sugar

Let’s take a deeper dive into products and look at the added sugar content of some common items. Remember, men want to try to limit added sugar to 9 teaspoons (36g per day) and women to 6 teaspoons (24 grams each day). Dried fruit The serving size for dried fruit is ¼ cup. Craisins: 130 calories, 0g fat, 3g fiber & 26g added sugar (6.5 teaspoons of added sugar) Raisins: 120 calories, 0g fat, 2g fiber & 0g added sugar Dried fruit is a great option to help you eat more produce. However, certain products may contain added sugar and you want to be mindful of your portion size. Raisins would be an everyday choice since it does not contain added sugar, whereas craisins would be an occasional choice since it is high in added sugar. Condiments Certain condiments can [...]

Tags: added sugar, corporate wellness, grocery, label reading, sugar|

Added Sugar- How Much is Too Much?

You might be surprised to hear that most Americans (including teenagers and children) consume about 17 teaspoons of added sugar each day. Too much added sugar can lead to increased health risks including heart disease, type 2 diabetes, and obesity. Added sugar contains calories, but no additional nutrition. With the lack of vitamins and minerals it’s important to limit your intake of added sugar. Let’s take a closer to look to discover how you can reduce your intake of added sugar. Different names for added sugar Added sugar comes in many forms including, but not limited to, maple syrup, honey, brown sugar, molasses, high fructose corn syrup, sucrose, coconut sugar, evaporated cane syrup, agave nectar, maltose, dextrose, and malt syrup. Regardless of which type of added sugar you use, you want to limit your intake. Finding added sugar in foods [...]

Tags: clean eating, corporate wellness, label reading, sugar|

Nutrition and Heart Health

Be Kind to Your Heart: Supporting Your Heart Through Nutrition Heart disease is the leading cause of death in the United States. The good news is that creating healthy habits can decrease your chance of developing heart disease. There are so many ways to be proactive in taking care of your heart health such as exercising, managing stress, reducing sodium intake, switching to healthy fats, and increasing your soluble fiber intake. Reminder: Don’t overwhelm yourself with lifestyle changes. Reflect on your habits. What is one thing that you would like to work on? Eating more vegetables? Going for consistent walks? Set yourself up for long-term success by making one or two achievable lifestyle changes. If you try to make too many changes at once, you have a higher chance of not meeting your goals. Let’s look at how nutrition [...]

Tags: corporate welllness, fiber, heart health, nutrition|

Heart Healthy Grocery Shopping

Use the tips below to create a heart-healthy grocery shopping list. Produce Choose a variety of fresh fruits and veggies No sodium added or low sodium canned beans & veggies Plain frozen veggies and fruit No sugar added dried fruit (raisins) Grains Plain brown rice, quinoa, or whole-wheat pasta Lower added sugar cereal (Total, plain Cheerios, Wheaties, etc.) and oats Protein Meats with loin or round in the name like pork tenderloin Salmon and tuna (look for canned tuna packed in water) Reduced sodium chicken or turkey deli meats 90% lean ground beef Skinless chicken and turkey Ground chicken or turkey No sodium added canned beans and lentils Fats Olive, canola, avocado oil Lightly salted or unsalted nuts Peanut butter, cashew butter, sunflower butter, etc. Avocado Dairy/dairy alternatives Reduced fat milk Reduced fat cottage cheese and cheese Reduced added sugar [...]

Tags: corporate welllness, grocery, heart health, nutrition|

New Year, New You!

It’s that time of year again. New year, new resolutions. This year, set yourself up for long-term success by making one or two achievable lifestyle changes. If you try to make too many resolutions at once, you have a higher chance of not meeting your goals. Stay away from fad diets that make false promises which will often end in disappointment. Fad diets restrict your food options and do not create a healthy eating pattern that supports your body. How do you create resolutions which set you up for long-term success? Creating Realistic and Achievable Resolutions Start slow; pick an area to work on and focus on that, whether it is exercising more or changing your diet by adding in more fruits and veggies. Remember that healthy weight loss is considered 1 to 2 lbs per week. Resolutions don’t [...]

Tags: 2023, corporate wellness, goals, health tips, new year, new year new you, nutrition tips, resolutions|

Winter Produce

Does your New Year’s resolution include eating more fruits and vegetables? Produce has many health benefits but unfortunately, most people are not meeting the recommended five servings of fruits and veggies each day. In fact, research has found that, “just 1 in 10 adults meet the federal fruit or vegetable recommendations.” Not only are fruits and vegetables delicious but having a balanced diet that includes a variety of fruits and vegetables may reduce the risk of heart disease, stroke, and certain cancers. Fruits and vegetables can be enjoyed all year round. Winter offers a variety of in=-season fruits and veggies including apples, bananas, carrots, celery, collard greens, cabbage, pears, oranges, winter squash, etc. In-season fruits and vegetables are usually more affordable and make great additions to meals and snacks. Winter Produce Highlights Cabbage Choose cabbages that are firm with [...]

Tags: corporate wellness, fruit, fruits and vegetables, nutrition, produce, vegetables, veggies|

Holiday Eating

Holidays are all about food and traditions like baking grandma’s famous pie recipe with your kids each year. It is ok to indulge in your favorite holiday treats but try to be mindful of your portion sizes during holiday celebrations. Use the tips below to set you up for success this holiday season. Tricks to use while at the party Volunteer to bring a salad or fruit platter to the party. Bringing an appetizer or entrée allows you to have access to a nutritious choice. Have a small snack before going to a holiday party. If you arrive to a party feeling hungry, you may have oversized portions during the meal. How do I build a heathy snack? Combine two food groups together to create a nutritious and filling snack. For example, a great choice would be an apple with [...]

Tags: corporate welllness, healthy holidays, nutrition|

Gut-Lung Axis

Health starts in your gut – listen to it! Lots of different types of bacteria, viruses, and fungi call your body home, and most of them live in your gut. This bacteria in the gut, or the gut microbiome, is responsible for much more than just digestive problems. In fact, bacteria get a bad reputation - some causes disease but others are important for your health. They help dictate how we feel and how our bodies function. When there isn’t enough diversity in your gut microbiome, it increases the risk of chronic diseases. What is the gut-lung axis? You may have heard that there is a connection between your gut and your brain, but did you know that there’s also a connection between your gut and your lungs? Long-term digestive problems can make you more likely to develop breathing problems. [...]

Tags: corporate welllness, gut health, gut microbiome, gut-lung axis, lung health, microbiome|

Benefits of Yogurt

Yogurt contains many important nutrients including calcium, potassium, vitamin D, and protein. Both vitamin D and calcium are utilized in the body to build and maintain strong bones and teeth, which helps prevent osteoporosis. Potassium-rich foods may help regulate blood pressure to support heart health. What is the difference between regular yogurt and Greek yogurt? Both types of yogurts contain live bacteria (probiotics) that support gut health and the immune system. Greek yogurt is thicker than regular yogurt and their nutritional values differ. Greek yogurt is higher in protein than regular yogurt while regular yogurt is usually higher in calcium than Greek yogurt. Both are excellent choices to include in your meal plan. Choose plain or lower-added sugar yogurts since both types can be high in added sugar when flavored. Ways to use yogurt in your meals Replace sour cream [...]

Tags: corporate health, corporate wellness, gut health, probiotics, recipes, yogurt|

5 Plant Proteins to Eat Today

A healthy diet should include plenty of plants: Fruit, vegetables, legumes/beans, nuts/seeds, potatoes, and whole grains. Usually, we don’t think of plants as having protein. The great thing about plants is they are a natural low/no fat option. Low in fat and packed with fiber encourages heart health. Here are the 5 trending plant-based proteins that you can easily add to your meals. Soybean, soy milk, and tofu Soybeans are a type of legume/bean. The bean can be turned into milk or the soy liquids can be turned into tofu (much like the way cheese is made). Soy products offer high-quality protein, vitamins, and minerals, along with phytoestrogens that may have a positive effect on hormones. Chickpeas (Garbanzo beans) Chickpeas have a nutty taste and grainy texture. The most common chickpea dishes are falafel and hummus. However, you can easily [...]

Tags: chickpea, corporate wellness, plant protein, quinoa, soy protein|